Here’s a basic workshop skeleton I have used multiple times for different situations. From 3 people in my studio to 103 at Europe’s largest fitness professional convention.
5 min talk/introduction
10 min warm up
50 min session
10 min Q&A (adjusted if session over runs)
Engage 3-300 people in a group training environment. Ensure all levels are working together and exploring their imagination to over come limitation. Connections and communication are everything to to have them work together creates a more relaxed vibe which makes your job easier.
•Stop the ‘school disco’ effect (when everyone new stands in their little groups)
•Push with a partner
•Pull with a partner
•Legs with a partner
•Design workouts for all at once
Simple full training program for muscle up without use of resistance bands for complete beginner
To progress to the next workout they ideally need 3 sets of 4-10 reps with proper form.
Rows with pull up grip.
Incline push ups.
Straight leg raises.
Chest high pull ups.
Straight bar dips.
Leg raises toes to bar.
Pull over – 5 sb dip – slow neg
Pull over – 4 sb dip – slow neg
– follow sequence to 1 sb dip
Jump m/up with fast neg – 5 high pull
Jump m/up with fast neg – 4 high pull
– follow sequence to 1 high pull
Jump muscle ups.
Negative muscle ups.
Chest high pull ups superset with straight bar dips.
Muscle up on s-shaped bar. This will prevent the chest touching a bar.
Muscle ups on straight bar.
This is the level people should be at to perform the muscle up alone.
10 Pull Ups
5 Explosive Pull Ups
15 Hanging Leg Raises
10 Assisted Muscle Ups
10 Straight Bar Dips
10 Band Assisted Chest Overs
10 Jumping Ups (above head level)
10 Negative Muscle Ups
Muscle up conditioning
This is what I’d do in a beginner class as each can be progressed or regressed to suit everyone.
ISO hold chin above the bar 5 x Max
Negative pull – slow as poss 5 x 1 rep
Rows 5 x 10 reps
Clapping pull 3 x max
Explosive pull 3 x max
Straight bar dip 3 x 10 reps
Jumping dip to negative until failure x 3
Timing and technique
Resistance bands can be used for timing and technique. Beginners love to use them also. For strength building, the bands assist different amounts depending on the amount stretched so at the bottom of a pull up (for example) it assists a lot. This is the main area needed to strengthen so it makes no sense. A negative will provide more benefits. Timing and technique however the bands work well (videos below).
If you get stuck, elaborate on all
What is calisthenics?
Everything- bodyweight movement and exercise
What is street workout?
The sport, the scene
Muscle up – transition from below to above the bar. Fundamental for athletes. Opens up a new world of workouts
Exercises for muscles used
Demo this first a few reps so you feel secondary muscles also
Go to www.calicerts.com to enrol in our L1 online certification. It’s the first step to being an accredited trainer. L2 workshop dates will be announced soon.